40-yard dash

The 40-yard dash is a crucial test of speed and acceleration used extensively in American football, particularly in the NFL Combine and college recruiting. It measures how quickly an athlete can cover 40 yards, essentially evaluating their explosiveness and ability to reach top speed.

Why it’s important:

• Evaluation tool: Scouts use the 40-yard dash to assess a player’s raw speed, which is a vital attribute in football.
• Draft impact: A fast 40-yard dash time can significantly boost a player’s draft stock and increase their chances of playing at the college or professional level.
• Positional relevance: While traditionally associated with skill positions, a good 40-yard dash time is now considered important for almost every position in football.

How it’s measured:

• The sprint: Athletes sprint 40 yards on a football field, typically with electronic timing.
• Key metrics:
  • Overall time: The total time taken to cover 40 yards.
  • 10-yard split: Measures acceleration and initial burst.
  • 20-yard split: Evaluates speed maintenance.

Tips for improvement:

• Explode outwards: Focus on pushing off the starting line horizontally rather than vertically.
• Maintain posture: Keep your chin tucked in to improve aerodynamics.
• Quick steps: Increase your stride frequency for faster ground coverage.

By focusing on technique, strength training, and explosive drills, athletes can improve their 40-yard dash times and enhance their chances of success in football.

5-10-5 shuttle

The 5-10-5 shuttle drill, also known as the Pro Agility Test, is a popular agility assessment used in athletic combines, especially in football. It measures an athlete’s ability to accelerate, decelerate, and change direction quickly.

Here’s how it works:

• The Setup: Three cones are placed in a straight line, 5 yards apart. The athlete starts in the middle cone.
• The Drill: The athlete sprints 5 yards to one side cone, touches it, sprints 10 yards to the opposite side cone, touches it, and sprints 5 yards back to the middle cone.

This drill effectively evaluates lateral quickness, explosiveness, and body control, all essential for athletes who need to make sharp cuts and changes of direction on the field.

Vertical Jump

The vertical jump measures an athlete’s explosiveness and power in their lower body. It involves two parts:

1. Measuring Standing Reach: The athlete’s maximum reach with their arm extended overhead is recorded.
2. The Jump: Starting from a stationary position, the athlete jumps straight up to touch the highest point possible, often marked by flags or a Vertec device.

The difference between their standing reach and the highest point touched represents their vertical jump measurement.

L-drill

The L-drill, also known as the 3-cone drill, is a popular agility test used to assess an athlete’s ability to accelerate, decelerate, and change direction quickly. It’s a key evaluation tool in the NFL Combine and is also used in sports like basketball, hockey, and soccer where rapid changes in movement are critical.

Here’s how it works:

• The Setup: Three cones are placed 5 yards apart in an “L” shape.
• The Drill:
  • The athlete starts at the base of the “L” in a three-point stance.
  • They sprint 5 yards to the first cone, touch the line, and sprint back to the start.
  • They then run around the second cone, making a sharp turn.
  • Next, they weave around the third cone (the top of the “L”) and back around the second cone.
  • Finally, they sprint back through the starting line.

What it measures:

The L-drill effectively evaluates:

• Acceleration: How quickly the athlete can reach top speed.
• Deceleration: How well they can slow down and control their body.
• Change of Direction: Their ability to make sharp turns while maintaining speed and balance.

The athlete’s score is their fastest time out of two attempts.

Broad Jump

The broad jump, a key component of the NFL Scouting Combine, measures an athlete’s explosive power in their lower body. It essentially assesses how far an athlete can propel themselves forward from a standstill.

Here’s how to perform a broad jump:

• Starting Position: Stand with your feet shoulder-width apart, toes just behind the starting line.
• The Jump:
  • Bend your knees and swing your arms back to generate momentum.
  • Explosively extend your legs and swing your arms forward, jumping as far forward as possible.
  • Land softly with your feet staggered for balance.
  • Hold your landing position with your hands touching the ground to ensure an accurate measurement.

Tips for improvement:

• Warm-up: Always warm up your muscles before attempting a broad jump.
• Technique drills:
  • Quarter squats: Practice explosive jumps from a quarter squat position.
  • Elevated back lunges: Strengthen the muscles used in the jump.
  • 45° angle jumps: Develop power and coordination.
  • High heel recovery: Focus on lifting your heels during the jump and landing flat-footed.
• Jump mechanics:
  • Don’t cross the starting line.
  • Use your arms for momentum.
  • Extend your chest at the peak of the jump.
  • Stagger your landing for balance.

By following these tips and practicing regularly, athletes can improve their broad jump performance and showcase their lower body explosiveness.